This complex is activations focused, meaning that you apply pressure / tension to the mace handle. Crush, rip and snap hard with this one and reap the rewards. Begin in the standing horizontal middle position with an over under grip. Squat - Crush the mace together. Lateral lunge - Rip the mace apart. Step up into a double over switch. Raise the head of the mace to vertical Opposite hand tracks up - Palm forward with thumb down Reverse lunge with an overhead press - Snap the mace in half. Step up and bring mace up to chest. Spin mace around and go into squat. Work hard but within your limits and most importantly have fun when you workout.